Ectomorph in Need of Help
- 04-18-2008, 03:58 AM
But yeah read up on it and follow it to a T if you do it.
- 04-18-2008, 08:29 PM
[QUOTE=DaveWalton;1313932]Hey I guess I just realized I need to shorten my rest period between exercises...after 45 minutes cortisol levels start to rise anyways.
Speaking of cortisol, a lot of hard gaining ectos have a potential cortisol problem. This is the stuff that eats your hard earned muscle away every time you get a little keyed up. I experimented with a cortisol modulator (Retain II) and grabbed a quick 10 pounds last year. I've also been living on the Supercissus which is another great supp that seems to modulate cortisol levels and promote healing. You're training sounds spot on though, that's why I'm thinking about a little bump in the endocrine function so you might get better gains. I'm a textbook ecto and an old fart (47) so I'll take all the help I can get these days. Best of luck to you little brother!
- 04-18-2008, 08:30 PM
04-19-2008, 11:53 AM
04-19-2008, 06:25 PM
04-20-2008, 01:32 AM
P.S. AlexParty I am up to 195 at night...gonna have to start eating more though don't want to stop gaining. I figure I'll add another 150 calories per meal.
04-23-2008, 01:16 PM
1.Buy a George Foreman grill - I cook just about everything in this. If you hear people say it dries the food out that is because they are cooking it to long. Basic times, beef 4 minutes, chicken/pork 5 minutes, fish 7 minutes.
2. Buy a vacuum sealer and cook in bulk - I buy the large bags of chicken breast, orange roughie, and talapia, bulk packs of steaks and pork chops. On Sunday when I do my shopping I cook it all and seal it in the vacuum bags and throw it in the freezer. Doing it in individual portions makes it easy to thaw out what I need when I need it.
3. Use marinades - There is a McCormick Grill Mates series of marinades with about 8 different flavors. I use all of them and switch often so I do not get burnt out.
4. Buy a coffee grinder to grind whole oats for shakes - I grind the oats with a coffe grinder and put them in a canister. When I need a meal on the go I just through a couple of scoops of whey and a couple scoops of oats in a shaker and I am on my way.
Hope these help!
04-23-2008, 01:23 PM
When I start stalling on my gains on the 5x5 I plan do 6 weeks of GVT and then return to the 5x5 for 6 weeks and keep alternating between the two. The thought is you get to vary the routine to prevent muscle memory and keep it from getting stagnant and boring plus you get to hit both types of hypertrophy. The 5x5 produces myofbrillar hypertrophy and leads to strength increases. The GVT will produce sarcoplasmic hypertrophy builds mass. (reference - Rippetoe&Kilgore - Practical Programming for Strength Training, Zatsiorsky - Science and Practice of Strength Training)
04-23-2008, 06:03 PM
04-23-2008, 06:06 PM
04-23-2008, 07:03 PM
EasyEJL gave me this idea so I cant take the credit but Sam's Club sells 6lb bags of the EAS 100% Whey for $30, combine that with a couple of scoops of NP's Kwik Carb (or ground oats) and you have an instant weight gainer without all the sugars that are in the commercial ones. You can easily manipulate the calories further by using milk to mix it.
04-23-2008, 07:15 PM
04-24-2008, 12:36 AM
AlexParty: Should I feel REALLY full at every meal now that I will be increasing my caloric intake?
04-24-2008, 08:58 AM
What ticks me off sometimes being an ecto is how hard we have to work, train eat. Most people you talk to have no idea what an ecto means or a meso. Meso's gain so easily. If I trained the way I did for 3 months as a meso I'd be Arnold man. I have several freinds who have the meso body type and they just eat 3 meals a day, train here and there and gain. But the downside to a meso is the fat gain and the ability to lose it, that's where the ecto has a HUGE advantage, we can lose fat in weeks and cut down 70% faster than a meso so I guess it balances. I remember having a girlfriend and I was doing everything an ecto has to do to gain muscle, eating every 2-3 hrs, train, sleep, take my supps and she says " you don't have to do all that"... some people just don't get it.
04-24-2008, 09:31 AM
04-24-2008, 11:38 AM
04-24-2008, 12:56 PM
I might give the creatine a shot though, as long as it isnt NOxploed. That stuff is just ridicullously priced.
04-24-2008, 02:49 PM
04-27-2008, 09:32 PM
Okay so this week will be the last bit of GVT. Last two days have been pretty lazy (terrible headache = no motivation) for eating so I'm getting back into it again.
I've looking into it a lot, but I can't seem to find anything satisfactory. I realize 5x5 may be beneficial...but to be honest I really don't enjoy it. Any suggestions for a good program to follow GVT (keeping in mind that my goal is to bulk to 220)?
Oh btw I finally switched to pork chops instead of chicken for a while...so sick of chicken.
04-28-2008, 09:39 AM
Try doing 4 sets of pyramid.
Pork chops instead of chicken.... how are you liking that? Does it give the same protein profile?
05-01-2008, 02:00 AM
As for workout, I've started Dorian Yates HIT program. I found an article saying it's great for skinny guys with a high metabolism or those coming off a high-volume workout (e.g. GVT)! I'm not quite used to it yet as it takes a lot of mental motivation but sore enough regardless.
What keeps you going anyways AlexParty? I'm finding myself losing motivation lately!
05-01-2008, 06:33 PM
Okay so I just weighed myself after already having 2 meals (I woke up at 1pm) and I'm at 195 pounds. In other words, I've basically lost about 3 pounds...aka I'm pissed at myself.
So I've decided to turn this thread into my log also...I think that by posting my progress on here it will motivate me to work harder and not be lazy.
I'm going to start making changes by going to bed at a good time (i.e. no later than 1am) and getting up at a good time (i.e. no later than 10am).
Anyways, I'll be heading to the gym at 7 tonight so I'll start logging tonight...weights and all.
05-01-2008, 07:39 PM
Have you set up a diet plan? Are you following it? If you are losing weight or not gaining it really boils down to you are not eating enough. Setting up a diet plan will help you track your calories accurately and keep you from over estamating your intake, which is usually the problem for some one like us.
05-02-2008, 08:58 AM
05-02-2008, 11:56 AM
I know this is going to sound a little corny but stay with me.
If you can get your hands on the book Burn the Fat Feed the Muscle by Tom Venuto read the first chapter at least. The first chapter covers goal setting, affirmations, and the mental aspects of this. Sit down and build you a set of reasonable goals. Start with both a set of daily and 90 day goals. Daily can be something like getting to bed on time, get up early, not missing work outs or meals, setting up and following a meal plan. Things you can accomplish on a daily schedule. 90 day goals can be to gain 12lbs (1-2lb weekly gains are about the max for a natural), increase your strength by 25%, or lose a 6%bf (.5-1% weekly). Try actually writing them down and read them twice a day. This gives you the affirmation of WHY you are doing this and will help keep you motivated. It becomes repetitous and second nature.
Again I know it sounds a little crazy but it truely does work. The difference between the average hardworking joe in the gym and the elite athlete often come down to the fact that the elite guy has this mind to muscle connection developed. Professional athletes talk all the time about how they play the tape of them making the shot/throw/putt over and over in their head. Professional body builders often describe focusing on the individual muscle during a lift and visualizing it growing.
Try it with an open mind for a full 21 days and see if it doesnt help the motivation!
05-02-2008, 02:18 PM
05-02-2008, 02:28 PM
05-03-2008, 02:48 AM
Great Advice thanks guys! I will definitely look into focusing more on the whole mind/muscle connection.
AlexParty: You are absolutely right. I didn't spend all this money on food and supplements and all this time eating and lifting to give up now.
As for my workout log for Thursday night:
Incline Dumbbell Press, 2 sets x 8 reps - 80s
Hammer Strength Seated Bench Presses, 2 sets x 8 reps - 215
Incline Dumbbell Flyes, 2 sets x 8 reps - 50s
Cable Crossovers, 2 sets x 10 reps - 40 x 2
Incline DB Curls, 2 sets x 8 reps - 40s
EZ Curl Barbell Curls, 2 sets x 8 reps - 90
Nautilus Curls, 2 sets x 8 reps - 60 (dead for some reason by this point...and don't like nautilus curls...haven't perfected the form or technique)
All in all pretty good workout. Chest and biceps pretty sore today. I need to work on my motivation in the gym more though. Going from GVT with a lighter weight to this HIT program I find I need a LOT more intensity...something I need to work on. I personally think I should be lifting a lot heavier.
Friday (today): Off day...terrible for meals. Had an interview this morning and was exhausted coming home so I slept the day away and missed a couple meals.
Starting legs tomorrow with a good nights rest and plenty of pork chops and chicken ready to BBQ.
05-05-2008, 05:18 PM
Monday workout = Delts, Traps, and Triceps (ala Yates)
For every exercise I did a double drop-set. Is this too much?
Delt and Trap Workout
Dumbbell Military Press, 2 sets x 8-12 reps - 55s, 45s, 35s
Seated Lateral Raises, 2 sets x 8-10 reps - 20s, 15s, 12s
One Arm Cable Laterals, 2 sets x 8-10 reps - 20x2, 15x2, 10x2
Dumbbell Shrugs, 1 set x 10-12 reps - 75s, 55s, 45s
Triceps Pushdown, 1 set x 8-12 reps - 90, 70, 50
Lying EZ Curl Extensions, 1 set x 8-10 reps - 55 pounds (at this point the workout was a joke...I was in a rush to meet my gf)
All in all it was a terrible workout. The first two exercises for shoulders were intense and great, but the rest was awful because I was late to meet my girlfriend and had to rush the entire thing. Hopefully tomorrow will be alot better.
05-06-2008, 02:03 AM
Dave, I'm a die hard ecto and what's really worked well for me is keeping food, even little amounts, in my stomach the whole time I'm awake. I do mean food, not donuts or sugary cr@p. I'm not convinced that the total intake is nearly as important as just spreading it out real wide. Kinda like putting fertilizer on your lawn. I've never really been convinced that eating a lot at one sitting allows for full digestion and utilization of nutrients. Also, most younger lifters I know do not get enough sleep. This is when you heal and grow the best. So many of the vets around here say, "eat, lift, sleep." The only thing I would add to that is Don't Overtrain! Be fully recovered before you go tear down your muscles in the gym. That recovery time is different for everyone, but I think ectomorphs take longer to recover than mesomorphs. Because we're so frustrated (and usually intense personalities) we want to blast right back to the gym before we start to lose anything.
Ok sorry for the rant. Best of luck lil' brotha!
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